Sports Nutrition Supplement Tips

Knowing what kind of sports supplements to take and when to take them for the best results can be complicated, especially for new users. Fortunately, there are some basic principles that you can follow to help you get the most out of supplements and stay on track with your nutritional program.

First Thing

It’s important that first thing in the morning you rehydrate after a night’s sleep. It’s also a good idea to start your day with a high quality multi vitamin and fish oil tablet, which will help to keep your immune system healthy and improve your overall health.

Breakfast

Your first meal of the day is a great opportunity to take in high quality protein. The idea is to create an environment that encourages muscle growth. A great way to do this is with protein pancakes or to have a protein shake along with your cereal.

Mid Morning Snack

Studies have shown that is better for your body’s metabolism to eat smaller, more frequent meals during the day than the traditional three large meals most people are used to. That’s where your mid morning snack comes in. You should make sure to include protein in each snack, which will help ensure your body has ample supply of amino acids. You should also avoid simple carbs like white bread or white rice, which can lead to an energy crash.

Pre Workout

If you want to ensure you get the most out of your workout, you should take beta-alanine about 20 to 30 minutes prior to hitting the gym. This will help improve your explosive performance. You should also add in a sports drink with carbohydrates and 10 to 15g of BCAAs, which will help to speed up your recovery time.

Intra Workout

It’s important to stay hydrated during your workout by taking small sips of water. This will also help to keep your stomach settled, especially during intense workout sessions. Taking 10 to 15g of a fast acting whey protein will also help to increase your results.

Post Workout

Studies have shown that after your workout, it’s a good idea to ingest a whey protein immediately. Rather than using milk to mix it, use water. You should also add some carbohydrates because after working out, your blood sugar levels will be low, which makes it the perfect time to replenish your body’s supply. Post workout is also the perfect time for 10 to 15g of BCAAs again, as well as glutamine. This will help to speed up your recovery time.

Dinner

Your evening meal should be about two or three hours after your workout in order to keep a healthy flow of amino acids going to your muscles. For this meal, it’s important to take in a high quality lean protein, carbohydrates and vegetables. A zinc magnesium complex is also a great addition to your evening meal because many people are deficient in zinc. It is also vital to helping preserve energy levels and aid in muscle recovery.

Evening Snack

At the end of your day, don’t go crazy with proteins, otherwise your body will have to divert energy away from muscle building and recovery and use it for digestion instead. Go for a slow acting protein like casein, which will slowly feed your body amino acids throughout the night.